Full Workout Routine

Full Workout Routine

Full Workout routine 

This workout is going to be a full routine designed to be done with minimal equipment starting with the warm up.

Booty band activation and warm up

Squats- do as many or as few as comfortable to fire up your glutes, quads and hamstrings.

Squat pull downs- band around mid thigh, grab the tips of your toes and pull yourself into the bottom of a squat while pushing your knees out against the band.

Good mornings- placing the band above the knee and pushing against it, hinge at the hip until you feel your hamstrings get tight then slowly come back up.

Kang squats- Good morning-squat-good morning-stand- hinge at the hip and drop into a squat pushing your knees out against the band, pull back out of the squat into the hip hinge (like the good morning listed above) then stand straight up. 

Clam Shells-laying on your side with your knees at 90 degrees and feet together open your knees while keeping feet together to open up the hips.

Hip abductors kicks- with the band at mid shin, you kick one foot front and back quickly to fire up the muscles around it, then kick side to side, repeat on both legs. 

Next for the strength 

Pick a kettlebell that challenges you and move through these exercises.

Single arm Kettlebell press- sit on the ground and with your core tight and keeping your elbow in press over head.

3x10 each arm

Single leg RDL- Russian deadlifts are deadlifts done with a straight leg or a soft bend in the knee and are solely done by hinging at the hip. Balance on one leg and bend while the kettlebell touches the ground.

3x10 each leg

Kettlebell Goblet squats- Hold the kettlebell to your chest and squat, making sure that you are getting your butt below your knees.

3x10

Russian twists- 3x10

Kettlebell Curls- holding the handle of your kettlebell with your elbows curl up.

Get Sweaty-

Jump rope  60 seconds

Front rack hold alternating kettlebell lunges 60 seconds

Push ups 60 seconds

Jump rope 60 seconds 

Jumping air squats  60 seconds

Push ups 60 seconds

You got this!

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